17.1 Tips and Strategy

17.1 Rundown  

Use this advice and these tips to help you do your best with the first workout of The Open!

Dumbbell snatches and burpee box jump-overs.  This workout is all about the engine.  Once you get yourself comfortable with the snatch weight, it’s about moving.  Get comfortable with the uncomfortable.  You’ll want to stop but do your best to maintain your pace throughout the workout.  As one of our wise team captains said, “”Know your body and stay below a metabolic deficit. Play around with the dumbbell and find a pace that works for you and stick with it!  Find a pace, keep your head down and move till it’s done.”

First things first, know the workout and what is allowed.  Below is the standards video from CF.com.  Be sure to get familiar with this before you start thinking strategy.  There is always “That Guy” who decides he does not need to read the rules.

If you are looking for some basic advice and tips on how to move efficiently for these two movements check out the video below from RFC Bare Cove.  It will help with overall movement quality.

Want a solid warm up that will relate to the WOD.  The movement fix is a great place to start.

Also check out Active Life RX
If you want an in depth overall look at 17.1 take a look at TZ strength. Jacob T is passionate about working out and puts a ton of effort into breaking down all the small pieces of each open workout.

Breaking down 17.1

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